Exercises to Strengthen Your Back

Exercises to Strengthen Your Back

Last update: 09 July, 2018

Your back, like the rest of your body, degenerates more with every passing year. This occurs due to accidents, strains, congenital issues or problems that stem from obesity. Yet it can all be avoided or reduced if you do exercises to strengthen your back.

Recommendations for strengthening your back

  1. Position. It’s important to have good posture both when sitting and when walking. You usually spend a lot of time sitting in an office, in the car or at home. In all of these circumstances, it’s necessary to keep your back straight.
  2. Proper weight. This helps keep your back in good condition because the spine doesn’t have to make too much effort.
  3. Rest. Good rest helps relax the back muscles. It’s best to rest in an appropriate space. There are orthopedic mattresses for this purpose.
  4. Warm up. Before starting physical activity, it’s important to warm up and relax your muscles to avoid injury. Something as simple as lying on your back and breathing slowly will be useful.

Easy exercises to strengthen your back

Strengthening your back doesn’t require much space or special equipment. These exercises can be done at home or at work. A small blanket or yoga mat is more than enough.

It’s good to first perform gentle warm-ups to stimulate the muscles. This process of relaxation is highly recommended before introducing more intense exercises.


The simplest, most economical and healthiest way to do something positive for your back is to walk. In the process of walking, all the muscles and joints of the back are activated.

The pace when walking shouldn’t be slow. It must be agile, combining it with short jogs at least one minute long.

Exercises to Strengthen Your Back

Shoulder exercises for good posture

The first step is to extend your arms to your sides. Then, bend your elbows until your hands reach the height of your shoulders, with your palms facing upward.

Maintaining this position, squeeze your shoulder blades and hold the pressure, as if trying to join them, for five seconds. Then relax. This exercise can be done three times a day.

Imitate a cat

Kneel down with your hands on the ground. Once in this position, arch your back down and raise your head. Subsequently, make the same movement in reverse by arching your back up and lowering your head.

To better understand this movement, think about what a cat looks like when he’s startled and arches his back.

The sail

Lie on the floor face-up on a blanket or yoga mat. Then support your feet and hands on the ground. Raise your pelvis until you can form a straight line from your knees to your head with your body.

This position should be maintained for about five seconds by tightening the abdominal muscles. Then, return to the initial position.

Cross posture

Lie on your back facing the ceiling. In this position, support your feet on the floor with your knees bent and extend your arms to the side of your body, simulating a cross. You should keep your back to the ground at all times.

With the legs bent, turn to the right and lower your legs as much as possible. You must perform this movement without taking your back off the ground.

Hold this position for about 10 seconds and then gently return to the starting position. Perform the same movement to the left. Do eight repetitions per side.

Exercises to Strengthen Your Back

Strengthen the posterior muscles

The first step is to lie face down on a firm but comfortable surface. Then you should support your belly area on a pillow that’s not too high, and try to raise your arms and legs. While this movement is taking place, you should hold your breath for about 4 seconds.

Aim to perform 3 sets of 20 repetitions.

Exercises for the lower back

These exercises prevent back pain and improve posture. For the lower back, you have to lie on the floor face up. The first step is to bend one knee to your chest. Once there, hold it with your hands. Then, do the same with the other leg.

As for how many repetitions to do, try 10 times per knee as a good starting point.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.